April 5, 2012

April 5th

-WOD- Snatch 5-5-3-3-1-1-1-MAX 1 Mile Run (if track is bad then 2000m Row) Class Sign In

April 4, 2012

April 4th

Aaron got his 1st Muscle Up!!! It was also the gyms 1st Muscle Up! -WOD- 3 Rounds of 400m Row 30 Double Unders 20 Box Jumps 24/18 10 Ring Dips Rest 1min Class Sign In

April 3, 2012

April 3rd

There were some killer efforts with the Air Force WOD! That workout is crazy and you guys crushed it! Just a little info to add to your Calendar this month. XS CrossFit has been open for 6 months and we are finally going to have our grand opening party on April 21st! There will be a little UFC on TV and a lot of food on the table! More info will be …

April 2, 2012

April 2nd

-WOD- The Air Force For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95#’s and women will use 65#’s. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she ha …

March 31, 2012

March 31st

-TEAM WOD- Will be made up on the spot. This is a great class to bring a friend that has been thinking about trying CrossFit. Class Sign In

March 30, 2012

March 30th

Hey everyone, lets talk a little about being hurt or injured. I’ve noticed a few members talking about different aches and pains . It is very important for athletes to learn the difference between being hurt and being injured. Athletes must recognize just how much pain their bodies can take, and is the pain caused from just a muscle ache or a …